{"id":70052,"date":"2020-03-13T17:00:00","date_gmt":"2020-03-13T16:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/renforcez-vos-mouvements-de-natation-les-burpees\/"},"modified":"2020-03-13T18:42:20","modified_gmt":"2020-03-13T17:42:20","slug":"renforcez-vos-mouvements-de-natation-les-burpees","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/renforcez-vos-mouvements-de-natation-les-burpees\/","title":{"rendered":"Renforcez vos mouvements de natation : les Burpees"},"content":{"rendered":"<h2><strong>Voici un moyen pour un nageur de devenir plus fort sans salle de sport ni \u00e9quipement sp\u00e9cial !<\/strong><\/h2>\n<p>Aujourd\u2019hui nous allons voir un exercice de musculation sans mat\u00e9riel impliquant tous vos muscles\u00a0: les burpees.<\/p>\n<p>Un burpee est en fait une simple combinaison de diff\u00e9rents mouvements auxquels on peut ajouter d\u2019autres mouvements pour varier l\u2019exercice de base. Vous devez utiliser tout votre corps pour effectuer cet exercice correctement. Voil\u00e0 ce qui fait des burpees un exercice physique similaire \u00e0 la natation, qui n\u00e9cessite \u00e9galement l\u2019utilisation de tous vos muscles.<\/p>\n<p>Un burpee BASIQUE vous fait travailler les jambes, les abdominaux et les lombaires (stabilit\u00e9 du tronc), les bras et les \u00e9paules. En ajoutant certains mouvements, vous pouvez travailler soit le haut soit le bas du corps de fa\u00e7on plus efficace, en particulier la poitrine et le dos.<\/p>\n<p>Cela dit, attention\u00a0: il ne s\u2019agit pas d\u2019un exercice pour les d\u00e9butants et il n\u00e9cessite une bonne condition physique.<\/p>\n<h2>Un burpee de base est effectu\u00e9 comme suit\u00a0:<\/h2>\n<p><strong>1.<\/strong> D\u00e9marrez en position debout avec vos pieds \u00e9cart\u00e9s \u00e0 largeur d\u2019\u00e9paules.<\/p>\n<p><strong>2.<\/strong> Fl\u00e9chissez vos jambes et placez vos mains entre vos pieds, vous assurant de garder le dos bien droit. En gros, vous faites un squat profond.<\/p>\n<p><strong>3.<\/strong> \u00c9tendez vos jambes en un seul mouvement, de sorte \u00e0 faire une planche avant, en reposant sur vos mains.<\/p>\n<p><strong>4.<\/strong> Faites le mouvement en arri\u00e8re, d\u2019un seul coup encore une fois, afin de revenir \u00e0 la position d\u00e9crite au point 2.<\/p>\n<p><strong>5.<\/strong> Remettez-vous en position verticale.<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/EyIMjgFpzSw\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p>Voici trois variantes n\u2019impliquant qu\u2019un seul d\u00e9placement suppl\u00e9mentaire.<\/p>\n<h3><strong>Variante 1 \u2014 saut<\/strong><\/h3>\n<p>Pour faire travailler vos jambes encore plus, apr\u00e8s avoir termin\u00e9 les 4 premiers points d\u2019un burpee de base, sautez avec force en position verticale. Assurez-vous d\u2019atterrir doucement avec les genoux l\u00e9g\u00e8rement pli\u00e9s afin de ne pas fatiguer vos articulations.<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/DmaHFbYSc0k\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3><strong>Variante 1a\u00a0: \u2013 saut avec un pied seulement<\/strong><\/h3>\n<p>Si vous ne sentez pas que sauter fait assez travailler les jambes, alors vous pouvez sauter sur une jambe seulement (sans utiliser les poids libres, les halt\u00e8res, etc.), alternant entre la jambe droite et gauche a chaque r\u00e9p\u00e9tition.<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/wqKvu9wpG-Q\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3><strong>Variante 2 \u2014 pompe<\/strong><\/h3>\n<p>Pour faire travailler les muscles de votre poitrine encore plus, apr\u00e8s avoir termin\u00e9 les 3 premiers points d\u2019un burpee de base, faites une pompe en position de planche avant. Apr\u00e8s avoir termin\u00e9 la pompe, continuez \u00e0 partir du point 4. Assurez-vous toujours de garder le dos bien droit align\u00e9 avec la t\u00eate et les jambes, sans le courber, ni le plier.<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/yZQqRE77rgo\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3><strong>Variation 3 \u2014 traction<\/strong><\/h3>\n<p><strong>NB.<\/strong> Cette variante n\u00e9cessite l\u2019utilisation d\u2019une barre de traction. Pour faire travailler vos muscles du dos encore plus, apr\u00e8s avoir termin\u00e9 les 5 points d\u2019un burpee de base, attrapez la barre avec vos paumes vers l\u2019int\u00e9rieur ou vers l\u2019ext\u00e9rieur et faites une traction. Baissez vos pieds vers le sol et commencez votre deuxi\u00e8me r\u00e9p\u00e9tition.<\/p>\n<p>Apr\u00e8s vous \u00eatre correctement \u00e9chauff\u00e9, vous pouvez effectuer 4 \u00e0 5 s\u00e9ries de 8-15 s\u00e9ries du mouvement de base ou d\u2019une des variantes (avec un repos de 30 secondes \u00e0 1 minute entre les s\u00e9ries).<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/tOb65ZMLpaU\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p>Une fois que vous aurez atteint une excellente forme, vous pourrez (comme vous l\u2019aurez d\u00e9j\u00e0 devin\u00e9) combiner toutes les variantes que j\u2019ai sugg\u00e9r\u00e9es pour faire un exercice complet.<\/p>\n<p>Vous pouvez m\u00eame faire une s\u00e9ance d\u2019entra\u00eenement tr\u00e8s particuli\u00e8re au bord de la piscine\u00a0: combinez une s\u00e9rie de burpees avec un grand nombre de r\u00e9p\u00e9titions et une nage ana\u00e9robique de 50\/100 m\u00e8tres en vous concentrant sur votre respiration, ou alors un nombre de r\u00e9p\u00e9titions plus faible avec des sprints de 15\/25 m.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Voici un moyen pour un nageur de devenir plus fort sans salle de sport ni \u00e9quipement sp\u00e9cial ! Aujourd\u2019hui nous allons voir un exercice de musculation sans mat\u00e9riel impliquant tous &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":74372,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[2242,10570,10866,11084,11104,2212],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Renforcez vos mouvements de natation : les Burpees - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/renforcez-vos-mouvements-de-natation-les-burpees\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Renforcez vos mouvements de natation : les Burpees - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Voici un moyen pour un nageur de devenir plus fort sans salle de sport ni \u00e9quipement sp\u00e9cial ! 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